10 Precautions for getting back in shape after delivery

Jul 07, 2011 No Comments by

After pregnancy it is every women’s aim to get in shape real fast in doing so lot of mistakes are made which can have a serious after effect on Mother and in turn which will  Baby’s health.These are some precautions which may be helpful to get back in Pre-pregnancy shape  minimizing or eliminating any substantial risk.

1. Avoid all jumping, bouncing, and jarring movements until the pelvic area is completely healed. To avoid infections, do not swim or do aqua aerobics before your Episiotomy  is Completely healed.

2. It is important that you consult with your doctor before you start any sort of exercise program. Generally most women can begin an exercise program within six to eight weeks of giving birth but some may need more time than this to heal from the strain, especially if you have had a caesarean birth.

3. Don’t  start any exercise program  until you are very sure that you will be able to maintain a regular routine. It’s important to continue doing it regularly rather start early.

4. Once you are ready, you can do most of the mentioned exercises. This will help you take off weight and regain muscle tone.

5. Never exercise at an intensity that raises your heart rate beyond sixty to eighty percent of it’s maximum rate.

6. Try to find a fitness facility that allows children care. Many facilities offer child care     and some allow you to bring your stroller while you exercise.

7. Don’t immeditately go on adiet. For the first Six months concentrate on healthy eating, as most of mothers are Breast feeding.

8. Remember to eat regular healthy meals; your body needs to be well nourished to produce milk as well as to give you energy to exercise.

9. Don’t set unrealistic goals and put  pressure on yourself. You should allow yourself between six to 12 months to get back to shape.

10. Don’t aim for fast weight loss. Do not expect to loose more than one pound per week, and continue to focus on eating nutritious foods.

Health And Nutrition
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